Breastfeeding women should eat a varied, balanced diet that is rich in whole grains, fruits, vegetables, and lean proteins. In general, there is no need for a special diet, though there are topics to consider.

How Much Do I Need to Eat While Breastfeeding?

If you are exclusively breastfeeding, you will need an extra 400-500 calories per day above what was needed to maintain your pre-pregnancy weight. During the first few months, your body will be able to use the fat you stored during pregnancy to meet part of this requirement. Rather than focusing on how many calories you are eating, let your body be your guide, and eat when you are hungry.

What Should I Eat While Breastfeeding?

What you eat is as important as how much you eat. Be sure to fill up on nutrient-dense foods. Your baby will get all the necessary nutrients from your breast milk, but you want to make sure there are enough nutrients left for you to use too. If you do not consume enough calcium, for instance, your body will take it from your bones, increasing your risk of
osteoporosis.
Talk to your doctor
before
you take any vitamin D or calcium supplements.

Because of the extra calories that it requires, breastfeeding will help you to return to your pre-pregnancy weight sooner. However, your focus should be on healthful eating, not dieting. If you diet during breastfeeding, you are putting yourself and your baby at risk. If you find that you are having a hard time losing the weight you put on while pregnant, talk to a registered dietitian. They can create a personalized eating plan.

Fluid Needs

While breastfeeding, it is important to drink enough fluids to make enough milk. Many women find that they are thirstier than usual, especially when they first start breastfeeding. Have at least eight glasses of water a day. Make sure your water does not contain excess nitrate as in water from some private wells. Drink healthful drinks such as low-fat milk and 100% juice.

Vitamins

You may choose to supplement your diet with a multivitamin, although this is not a substitute for eating a balanced diet. Many women are deficiency in iodine. Talk to your doctor about whether you should take an iodine supplement. Check with your doctor before taking any supplements.

Alcohol

Most experts recommend that you should avoid alcoholic beverages during breastfeeding. Alcohol passes into your milk in the same concentrations as it is in your bloodstream. If you do choose to have an occasional drink, avoid breastfeeding for 2 hours after you finish your drink.

Caffeine

For most women, having one or two cups of coffee or tea per day is fine. If you find that your baby is irritable or having difficulty sleeping, try eliminating caffeine for a couple of days and see if it makes a difference.

Seafood

Fish and shellfish are an important source of lean protein and omega-3 fatty acids. However, seafood also contains mercury, which in high amounts, can be detrimental to your developing baby. While breastfeeding you should consume up to 12 ounces of fish per week, but avoid fish that contain high levels of mercury, specifically: tilefish, king mackerel, swordfish, albacore tuna, and shark. Good choices include salmon, sardines, canned light tuna, and shrimp. These are both high in omega-3 fatty acids and low in mercury.

You may have heard that you should avoid spicy or “gassy” foods; however, this is only true if they are a problem. If your baby is unusually fussy, try eliminating potential trigger foods from your diet for a 24-hour period and see if it makes a difference. To better track your baby's reactions to the foods you eat, keep a journal. It will be easier to discover what foods are causing problems and make proper adjustments.

Food Allergies

Some babies may have food allergies. The allergies are often not to the breastmilk itself but foods that you eat. Work with your doctor to determine which foods may be causing the problem. Do not drop major food groups without talking to your doctor first to make sure you and your baby are getting proper nutrition.

Dietary Guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at:
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
. Accessed February 13, 2013.

What You Need to Know About Mercury in Fish and Shellfish: EPA and FDA Advice For Women Who Might Become Pregnant, Women Who are Pregnant, Nursing Mothers. US Food and Drug Administration website. Available at:
http://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115662.htm
. Updated January 15, 2013. Accessed February 13, 2013.

7/13/2014 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Council on Environmental Health. Iodine deficiency, pollutant chemicals, and the thyroid: new information on an old problem. Pediatrics. 2014 May 26.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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